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Exercises Movements, technique & proper execution

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Old 02-08-2008, 09:46 AM   #1
Barney Lee
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Tight hip flexors

Hi

I have pretty tight hip flexors, I have been using the samson stretch to try and remedy this. Im not sure if I am doing the strecth right etc. I was wondering if any one could give me any cues/pointers on how to do it properly.

Also Is there any other stretches I could be doing? I have tried foam rolling them but again am a bit cueless as to how to do it properly.

thanks in advance
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Old 02-08-2008, 09:50 AM   #2
Jake Oleander
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Re: Tight hip flexors

"#2 Static Hip Flexor Stretch – In general, we’re not big fans of static stretching, especially before performing explosive activities. This stretch is a major exception. Try this. Perform a vertical jump and record the height. Then, static stretch your hip flexors – 2 sets of 30 seconds each leg. Really stretch the sh** out of them! Stretch as if you’re trying to tear that hip flexor off the bone, baby! Don’t just go through the motions! Now jump again. Chances are you’ll jump ½” – 2” higher, just by static stretching the hip flexors. Why is this, you say? We’ll tell you. You see, most athletes have super-tight hip flexors. When you jump, tight hip flexors cause a lot of friction, preventing you from fully extending at the hip, as well as reaching as high as you can. By static stretching them immediately before you jump, you not only stretch them out, but also “put them to sleep” do to the long, slow stretch. This causes less friction at the hip when you jump. This results in higher jumps. You will be amazed at how well this works. (By the way, the hip flexors are the only muscles you would ever want to static stretch before jumping.) It is also a good idea for athletes to get in the habit of stretching their hip flexors everyday, not just before jumping. This will help to increase your stride length when you run, as well as prevent hamstring pulls and low-back pain.

Any hip-flexor stretch will do but we will describe the one we use the most. Get in a lunge position with your left knee on the ground and your right foot as far forward as possible. Drive your hips as far forward as you can, while keeping your chest up. Try to get your left thigh 45 degrees to the floor. Raise your left hand as high as you can and twist slightly to your right, looking over your right shoulder and reaching over your head. You should feel a stretch in the left hip flexor as well as your abs. Perform 2 sets of 30 seconds and then switch sides."
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